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A change in lifestyle for a healthy heart
15th Oct 08
Our lifestyle is the cause of many diseases that plagues modern man. Let your lifestyle be a source of comfort that you work hard for, not a hassle. One major cause of most heart related disorders is “bad cholesterol”. Heart related problems could be shrouded with mystery so here’s a little on the umpteen processes that go on inside our body. It all begins with plaque. Plaque is the slimy, messy blob that plops itself on the wall of an artery. Atherosclerosis, or clogged up arteries, is an incredibly complex process. When blood cholesterol becomes too high, plaque can form in arteries. So, cholesterol is the real culprit.
If the plaque is large enough, it can literally choke off the artery and that’s how heart attacks happen. Certain conditions encourage plaque to grow larger. The longer a person’s blood cholesterol level stays elevated, the larger the plaque grows. Therefore, no matter how young and hearty you feel, get your cholesterol level checked.
Our body tries to repair all the time. Thus when the surface of the plaque deposits become damaged, making it rough on the surface, our body sends muscle cells to those spots in an attempt to smoothen them. But this only makes a bad situation worse, as it causes plaque to grow in size and further block the artery.
The good news is that phytochemicals might work at one or all of these steps to stop heart disease. Phytochemicals are chemical compounds that are derived from plants. Foods that are rich in phytonutrients are tomato, garlic, broccoli, blue berries, flax seed and citrus fruits. The catch is that phytochemicals are still under research for their properties and their benefits are not proven.
How to Prevent High Cholesterol Levels
The scary part is that you won’t know that you have a high cholesterol level until you get a blood test done that includes your lipid profile. Allowing your cholesterol level to remain unchecked may lead to a variety of complications, including heart disease and possibly death. Prevention is one of your most important weapons in the fight against high cholesterol level and heart disease. What can you do to prevent high cholesterol levels? Taking an inventory of your lifestyle and keeping in mind the following tips can help you to a healthy heart.
Healthy diet for a healthy cholesterol level
A low cholesterol diet is not hard to follow, given the variety of foods available. Reducing the amount of saturated fat and cholesterol in your diet helps to lower your blood cholesterol level.
- No vegetable products have cholesterol. It is only animal products that do. That is meat and dairy.
- Foods high in cholesterol should be limited, including liver and other organ meats, egg yolks, and full-fat dairy products.
- Eat plenty of fruits and vegetables—they are low in calories and fat. Additionally, they contain a number of vitamins and other antioxidants that prevent cellular damage and aid in a number of cellular processes.
- Try to lower your intake of saturated fats, since consuming foods with these fats could raise your cholesterol level and place you at a higher risk of acquiring heart disease.
- Partially hydrogenated vegetable oils, such as those used in many margarines and daldas, contain a particular form of unsaturated fat known as trans-fatty. They raise blood cholesterol levels (including LDL, the bad cholesterol), just like saturated fat.
- Use whole grain foods, instead of foods containing white flour, like Bajra, Jowar, Jav (barley), unpolished rice and whole wheat.
- Use low fat or skim dairy products instead of regular, full-fat ones. You'll find that not only does this decrease your risk for heart disease, but it is also friendly to your waistline! Low fat products contain large amounts of unsaturated fats, which tend to lower total cholesterol levels. Nuts (especially walnuts) contain omega 3-fatty acids, which have been linked to lowering total and LDL (low density lipoprotein—the “bad” cholesterol) cholesterol levels while raising HDL (high density lipoprotein—the “good” cholesterol) cholesterol levels. Seeds, including pumpkin and sunflower seeds, contain high amounts of Vitamin E, B and minerals.
- Fish is excellent for lowering cholesterol. If you are having chicken, remove the skin and have only the breast.
- When cooking with oils, use olive and mustard oils, which are particularly high in monounsaturated fats or vegetable oil, which is high in polyunsaturated fats. Unsaturated fats help lower cholesterol levels.
- Oils and fats which are good for cholesterol include sesame, groundnut, mustard, olive, and coconut (all in extra virgin, cold pressed form. Better if organic) and pure cow’s ghee.
- Add leafy greens, flax seeds, groundnuts, turmeric, garlic, and onions to your daily diet as they reduce cholesterol.
- Eat early dinners. Have plenty of water.
Common Myths Surrounding High Cholesterol:
There are many rumours out there circulating about high cholesterol levels. Which are true and which are not? Read on:
- Nuts increase cholesterol. False
- Sweet fruits should be avoided. False
- I am slim so I do not have high cholesterol. False
- Dairy products are good for cholesterol. False
- Smoking increases cholesterol. True
- Diabetes and blood pressure patients are at a higher risk of cholesterol. True
- Red meat raises cholesterol levels. True
THE VERDICT:
We all want to dodge heart disease and live longer and healthier.
Little do we realize that our kitchens are our medicine cabinets—not only big in size, but mighty, in the power they have to give us energy and great health.
Today cancer researchers and preventive health experts are proclaiming the benefits of Phytochemicals in how they reduce the risk and even the progression of heart disease.
Best of all these are found in the humble fruits, vegetables, grains, and nuts!
- Naini Setalvad
The author is a practicing nutritionist, obesity and health consultant, for the last decade. She is a regular writer and columnist on food and health in many leading magazines and newspapers. She has lectured at various schools and colleges and conducted workshops for corporates.
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